Right Upper back to shoulder pain. Days?

I was doing biceps bar curl and pulled my upper back muscle I feel. Been 6-7 days, pain had reduced drastically yesterday after taking sufficient rest and hot water bag provided relief as well. Now again I can feel enough pain to be here chatting, this time between shoulder blades and upper back,same side of course. Don’t understand what aggravated it now. I have stopped working out after the pain, waiting to recover. Also changed pillows, was adding onto pain I believed. Is it normal for this to sustain for more than 7 days ? I am worried as one day I feel it's recovered and next day I start feeling that even more while asleep. I got up multiple times so it wasn't very minor, can feel that even now. Please suggest. My form while lifting was pretty ok, been working out since 2 years..Thank you.